Wu: Gymn+ Amrap 7′ 20 dead bug 20 invers dead bug 10 squat rock 30 jumping jack A: 10 min Hspu, Hand stand walk practice Rx: Amrap 10′ 15 m 1 pegboard / 1-3 bar mu B: Emom 30′ – 50 du/ 100 simple – 12 alt box step w. du heavy kb – 15/12…
Wu: Gymn+hip,ankle, shoulder mobility 3 light rds 15 easy band pull 10 cat A:7×2 snatch balance climbing heavy, Open: focus technik B: Metcon Amrap 12′ 1-2-3-4…etc Snatch 40-60/20-40 kg Lateral burpee Am swing C:Acc 10/10 windmill 10 sttb D: Streching, SMR
1. 3 sets • 6/6 single arm DB bench presses • 8 scap pullups • 4 inchworms 2. 5 sets • 5 narrow grip bench presses @75-80% 3. EMOM 18’ 1. max kipping pullups 2. 8 thrusters @40/30 3. Rest 4. 5 sets • 12 alt gorilla rows • 30/30” side plank
1. 3 sets • 10 toes elevated DB RDL • 30” feet together glute bridges 2. Front Squat / 5 sets/2’ rest • 5 reps @heavy 3. AMRAP 15’ • 15 WB • 10 T2B • 5 burpee pullups 4. 3 sets • 15 weighted sit-ups • 20 banded hip thrusts on bench
1. For quality complete: • 60 box step ups *every 20 reps complete: • 10 birddogs • 5/5 single leg hip thrusts on box 2. In a 12’.. ..find your heavy 3 rep max deadlift 3. ‘SB 12th Birthday’ / 12 rounds • 100m shuttle run • 8 double KB front rack walking lunges •…
1. For quality • 40 reps push backs https://youtu.be/ayQoxw8sRTk?si=cMe3vuJxHDOF5GS6 * every 10 reps complete: • 5 pike pushups • 10 deadbugs 2. Strength / EMOM 10’ Odd: 5-7 strict ring pullups Even: 5-7 strict hspu 3. In a 3’ window complete/ 1’ rest/ 4 sets • 24 Alternating Snatches /from ground/ • max cals rowing 4….
1. 3 sets • 20m farmer carry • 6/6 single arm ring rows • 15 banded pull aparts 2. 5 sets/1’30” • 2 reps Jerks @70% 3. 10 rounds for time • 2 wall walks • 4 Jerks from ground @50/35 • 12 cals row 4. 3 sets • 10 DB box steps • 20…
Wu: Gymn +Hip and Shoulder mobility A: 3 light rds 12 shoulder taps (hspu position) 10 tempo air sq 5211 8 bb sq clean 12 „S” B: 10 min RX: Find your heavy complex, Open: focus on technics 1 power clean +1 hang sq clean +1 power jerk C: Every 3 min x 5 (15 min) 3…
1. 3 sets • 16 alt. DB floor presses • 12 DB bent over rows • 10 DB goblet squats 2. 5 sets/ 2’ • 8 narrow grip bench presses @60-70% 3. EMOM 24’ 1: 10 box jumps 2: 12/15 cals assault/row 3: Max DB devil presses 4: Rest 4. 4 sets / 2’ •…
1. 3 sets • 6/6 lateral box step ups • 10/10 dead bugs @ SMR • 6 RDL @barbell 2. 4 sets • 6-8 Deadlifts 1: 60% 2: 65% 3: 70% 4: 75% 3. AMRAP 15’ • 15 Deadlifts @70/52 • 15 WB’s • 15 T2B’s / Knee raises 4. 2- 3 sets • 20…
